What is an anti-Inflammatory diet and how can it help?

Chronic inflammation is a hidden contributor to many modern health conditions. Inflammation is a natural and necessary part of the immune response, however problems arise when it continues long-term. This low-level, ongoing immune activation can gradually damage tissues and organs, contributing to fatigue, joint pain and many aspects of health.

Low grade neuroinflammation is a feature of ME/CFS and this condition is also characterised by high levels of pro-inflammatory cytokines. Cytokines are proteins produced by the immune system which regulate behaviour of other cells. Higher number of cytokines correlate with symptom severity in ME/CFS – the higher the number, the more severe the illness.  Inflammation is also a feature of Long Covid and people with long COVID have distinct patterns of inflammation detectable in the blood.

One of the most powerful tools we have to manage inflammation isn’t found in a pharmacy—but in the kitchen! Adopting an anti-inflammatory diet can support immune balance, reduce oxidative stress and may help to reduce symptoms.

What Makes a Diet Anti-Inflammatory?

An anti-inflammatory diet emphasises foods that naturally reduce inflammation while avoiding those that can trigger or exacerbate it. This approach is not about strict rules or eliminating entire food groups. Instead, it's about nourishing the body with nutrient-dense, whole foods that support cellular health and gut balance.

Here are the foundational components of an anti-inflammatory eating pattern:

Polyphenols

Polyphenols are plant compounds that may help to reduce inflammation and oxidative stress. They are released during the digestion of fruits, vegetables, and beverages like green tea. Rich sources include berries, leafy greens, olive oil, and dark-coloured fruits.

Omega-3 fatty acids

These essential fats have potent anti-inflammatory effects and can enhance gut microbiome diversity. The most active forms—EPA and DHA—are found in oily fish such as salmon, mackerel, sardines, herring, trout, and anchovies. Algae-based supplements offer a plant-based source of omega-3s.

Protein and amino acids

Protein is critical for muscle maintenance and metabolic health. Protein deficiency can increase inflammation. High-quality sources of protein include eggs, meat, dairy, fish, legumes, and soy. Including a variety of these in your diet supports the production of immune proteins and repair enzymes.

Antioxidants

These nutrients neutralise free radicals that can damage cells and DNA. Key antioxidants include vitamins A, D, and E, selenium, and carotenoids like beta-carotene and lycopene. These are found in colourful vegetables, fruits, nuts, seeds, and both plant and animal-based foods.

Prebiotics and probiotics

Gut health plays a central role in immune regulation. Prebiotics are fibres that feed beneficial bacteria, while probiotics are live microbes that support microbial diversity. Good sources include:

• Prebiotics: Fruit, vegetables, legumes, nuts and seeds

• Probiotics: live yogurt, kefir, kimchi, sauerkraut, and kombucha

What to eat on an anti-Inflammatory diet

A balanced anti-inflammatory diet includes:

• A wide variety of vegetables and fruits

• Oily fish (2–3 times per week)

• Olive oil as a primary fat source

• Lean meats and organ meats

• Eggs and dairy (if tolerated)

• Legumes and whole grains

• Nuts, seeds, and herbs

• Fermented foods for gut health

• Occasional dark chocolate

What to avoid

Certain foods are known to increase inflammation in the body, especially when consumed regularly or in large amounts. These include:

• Refined sugars and sugary beverages

• White bread, pastries, and processed carbs

• Deep-fried foods and snacks cooked in seed oils

• Ultra-processed foods and ready meals

Sugar, in particular, has a well-documented pro-inflammatory effect and is best limited as much as possible.

How to Start Adopting This Way of Eating

Transitioning to an anti-inflammatory diet doesn’t have to happen overnight. A gradual and sustainable approach is often more effective:

• Start by adding more vegetables to your meals.

• Swap processed snacks for whole food alternatives like nuts/fruit.

• Replace seed oils with extra virgin olive oil.

• Add one or two servings of oily fish each week.

• Experiment with new herbs and spices to improve flavour without relying on sugar or salt

As your gut health improves and your palate adjusts, expanding the variety of foods you eat becomes easier and more enjoyable.

Final Thoughts

An anti-inflammatory diet is about more than just avoiding certain ingredients—it's a whole-diet approach that emphasises variety, balance, and nutrient density.

References

Poenaru S, et al COVID-19 and post-infectious myalgic encephalomyelitis/chronic fatigue syndrome: a narrative review. Therapeutic Advances in Infectious Disease. 2021;8. doi:10.1177/20499361211009385

Komaroff, A.L 2017 Inflammation correlates with symptoms in chronic fatigue syndrome. PNAS https://doi.org/10.1073/pnas.1712475114

Liew, F., Efstathiou, C., Fontanella, S. et al. Large-scale phenotyping of patients with long COVID post-hospitalization reveals mechanistic subtypes of disease. Nat Immunol 25, 607–621 (2024). https://doi.org/10.1038/s41590-024-01778-0